LADY'S FINGER Health Information Details by The Editor Ladies finger is a very useful vegetable and inexpensive medicine, as it is available practically round the year in India. Its use to boost sexual vigour and reduce excess menstrual blood. Due to its sweet taste, cold potency, vata-pitta pacifier nature, strength promoting aphrodisiac qualities, it is a very useful to ladies close to menopause. It is found beneficial in leucorrhoea and dysuria also. In general, most anti-diabetic herbs boost fertility, as basically diabetes is an anti-fertility disease. Take two pieces of Lady Finger (Bhindi) and remove/cut both ends of each piece. Also put a small cut in the middle and put these two pieces in glass of water. Cover the glass and keep it at room temperature during night. Early morning, before breakfast simply remove two pieces of lady finger (bhindi) from the glass and drink that water. Keep doing it on daily basis. Within two weeks, you will see remarkable results in reduction of your SUGAR. Health Benefits of Lady’s Finger : 1) The vegetable is a good provider of good bacteria called the probiotics. Probiotics helps in biosynhtesis of vitamin B.

They also help in proliferation just like the yoghurt. 2) Nurture you hair : Lady’s Finger can be applied to hair as the last rinse to make your hair bounce. Follow the steps ahead Slice the lady’s finger horizontally and boil it till the is brew is slim. Cool it off and add few drops of lemon juice to it. Apply this to your hair and enjoy the bouncy look. Lady’s finger has other health benefits as mentioned below. Excellent laxative. Heals Ulcers. Soothes the gastrointestinal tract. Lady finger is also known as Okra. It is a very valuable source of nutrition. It can help with the following health conditions: It helps relieve constipation It helps control blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract. It helps in healing acid reflux It contains soluble fibre which helps in controlling the cholesterol level in our bodies. It contains insoluble fiber too which keeps the intestinal track healthy. Lady Finger helps in reducing risks of deadly diseases like cancer. Lady fingers are especially beneficial for the control of colo-rectal cancer Human body is recommended to have a certain level of vitamin B 6 and folic acid.

Half a cup of cooked Lady fingers provide nearly 10% of the recommended levels of vitamin B6 and folic acid. Here are some nutritional facts of Lady fingers: Okra Nutrition (half-cup cooked Lady Finger) contains: Calories : 25 Potassium : 256 mg Magnesium : 46 mg To retain the nutrients present in lady fingers, it should be cooked as little as possible, eg with low heat or lightly steamed. You can even eat it raw. Share this: Tweet If you liked this LADY’S FINGER Health Information Details, please like, tweet and share this on Facebook , Twitter , Google+ , Pin Board or leave a comment . You can also get the latest health-tips by subscribing to our feed . Don't forgot to share your voice with your friends! They may have also like or have thought on this health-tips and that will help us to improve our selves!. Total number of people read this article: 53676 Join Our Newsletter to your list of 'safe senders' in your email program. Otherwise, the content you want might end up in a nasty spam filter. And that's just wrong.

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Related helpful health tips Something2Share: BENEFITS OF EATING LADY'S FINGER (OKRA) Monday, December 8, 2008 BENEFITS OF EATING LADY'S FINGER (OKRA) A person, suffering from constipation for the past 20 years and recently from acid reflux, started eating 6 pieces of “Lady’s Finger” or Okra within the last 2 months. Since then, he has not taken any other medication. Now, his blood sugar has dropped from 135 to 98 and his cholesterol and acid reflux are also under control. According to Ms. Sylvia Zook PhD (Nutritionist) of University of Illinois, Okra has several benefits: 1) The superior fiber found in Okra helps to stabilize blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract. 2) Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver. 3) Okra helps lubricate the large intestines due to its bulk laxative qualities. The Okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation.

Unlike harsh wheat bran, which can irritate or injure the intestinal tract, Okra's mucilage soothes, and Okra facilitates elimination more comfortably by its slippery characteristic. Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause numerous health problems. Okra also assures easy passage out of waste from the body. Okra is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most unlike the OTC drugs. 4) Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex. 5) Okra is good for summer heat treatment. Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression. 6) Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract. 7) Okra treats lung inflammation, sore throat, and irritable bowel.

8) In India, Okra has been used successfully in experimental blood plasma replacements. To retain most of Okra's nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. Other benefits reported: Okra is an ideal vegetable for weight loss and is storehouse of health benefits provided it is cooked over low flame to retain its properties. This also to ensure that the invaluable mucilage contained in it is not lost to high heat. For adding bounce your hair, boil horizontally sliced Okra till the brew become maximally slimy. Cool it and add a few droops of lemon and use this as the last rinse and see your hair spring back to youthfulness and jump. Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal track. Protein and oil contained in the seeds of Okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids. Vitamin C is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may curtail the development of asthma symptoms.

A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C. 1/2 cup of cooked Okra contains over 13 mg of vitamin C. Diets high in insoluble fiber, such as those containing Okra, are associated with protection against heart disease in both men and women. The insoluble fiber found in Okra helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colon-rectal cancer. Eating plenty of flavonoid and vitamin C-rich fruits and vegetables such as Okra helps to support the structure of capillaries. 1/2 cup of cooked Okra contains 460 IU of vitamin A. Some studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. A study (JAMA July 23, 2003) showed that consuming a "dietary portfolio" of vegetarian foods lowered cholesterol nearly as well as the prescription drug lovastatin (Mevacor). The diet was rich in soluble fiber from oats, barley, psyllium, eggplant and Okra.

It used soy substitutes instead of meat and milk and included almonds and cholesterol-lowering margarine every day. A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables. Okra is a storehouse of vitamins (A, B6 & C) and folic acid. Something2share: If you like to eat Lady’s Finger (Okra), and if you have constipation problem, then give it a try. Eating 6 pieces of Lady’s Finger (Okra) everyday for 2 months is certainly good for you. I prefer to steam the fresh young pods of Lady’s Finger (Okra). I also like to put them in boiling water for few minutes and then take them out and cool them on a plate before eating.

Taste good (being soft and tender) by adding a little olive oil and soy sauce. There are many ways of cooking Lady’s Finger (Okra), such as fried with dried shrimp or ikan bilis with belacan (Malaysian shrimp paste) and added some red chilies. My wife likes to prepare yong tau foo (酿豆腐) with Lady’s Finger (Okra) as well, besides using bean curd (tau foo), bitter gourd, brinjal (eggplant) and chilies. When she cooks curry fish head or tom yam fish head, she always adds more Lady’s Finger (Okra) because her children including me, her hubby, like eating Lady’s Finger (Okra). If you are like my old friend, Tan Jing Ming, loves woking (i.e. cooking)in the kitchen besides walking and talking, then go search the net for many Okra Recipes. Enjoy your delicious dishes and stay healthy.

Posted by How to Prepare Okra (with Pictures) - wikiHow /images/thumb/b/b5/Prepare-Okra-Step-4-preview-Version-2.jpg/300px-Prepare-Okra-Step-4-preview-Version-2.jpg /0/00/Prepare Okra Step 4 Version 2.360p.mp4 Defuzz under running water. Rub the pod gently using a fine nylon scourer, paper towel, or a vegetable brush. [1] Pat the okra dry inside a dishcloth or spread it out to air dry. 3 Prevent okra from becoming slimy during cooking. This can be done by giving the okra a vinegar treatment, although you will need to do this well in advance.

[2] /images/thumb/e/ee/Prepare-Okra-Step-5-preview-Version-2.jpg/550px-Prepare-Okra-Step-5-preview-Version-2.jpg /images/thumb/e/ee/Prepare-Okra-Step-5-preview-Version-2.jpg/300px-Prepare-Okra-Step-5-preview-Version-2.jpg /4/4f/Prepare Okra Step 5 Version 2.360p.mp4 Pour half a cup of vinegar into a bowl for every 500 g (1 lb) of okra. Gently swish the vinegar over the okra to coat all okra in the bowl. Leave for 30 minutes to soak in the vinegar. Remove the okra and rinse well. Dry and use as suggested by the recipe. 4 Know how to prepare the okra for different dishes.

There are different ways to prepare okra depending on how it is being cooked: /images/thumb/c/cf/Prepare-Okra-Step-6-preview-Version-2.jpg/550px-Prepare-Okra-Step-6-preview-Version-2.jpg /images/thumb/c/cf/Prepare-Okra-Step-6-preview-Version-2.jpg/300px-Prepare-Okra-Step-6-preview-Version-2.jpg /3/3a/Prepare Okra Step 6 Version 2.360p.mp4 Slice into even-sized pieces for Cajun and Creole stews (e.g., gumbo) that are thickened using okra after topping and tailing it. Cut into slices or leave whole for frying (see below). Leave whole (but cleaned and prepared) for stews and casseroles where the recipe requires this. If the okra is cooked whole, it is not able to release its gelatinous substance. [3] If using as a thickener, blanch the whole okra first. Slice the okra and add to the dish 10 minutes before cooking time finishes.

[4] 5 Overall Benefits Of Eating Ladies Finger - Boldsky.com »Overall Benefits Of Eating Ladies Finger Overall Benefits Of Eating Ladies Finger Updated: Monday, September 14, 2015, 10:15 [IST] Subscribe to Boldsky Ladies finger has different names in different countries such as okra and bindi. From ancient times, this long, green, fruit vegetable is consumed as raw as well as cooked. Interesting fact is that it is an inexpensive vegetable that is the best friend of healthy dishes. It is also available all year round. 7 Fruits To Eat For A Flat Belly Another important feature of this vegetable is that it can be preserved for long time in frozen, pickled or canned form. Ladies finger that comes with tons of nutrients and high quantity of vitamins, minerals and fibers are good for a healthy body. Experts say there are at least 7 reasons you must include ladies fingers in your diet. Flush Out Those Toxins This Way! You can also find that ladies fingers are one of the best vegetables that helps to improve your skin tone as well as healthy hair. Some other importance of ladies finger in your diet is that it helps to reduce weight, protects against certain cancers and improves your immunity.

It is a plant that could be grown easily in your kitchen garden. Let’s now discuss about 7 reasons you must include ladyfingers in your diet. Keeps Diabetes Away Ladies finger contains a lot of dietary fiber that helps to stabilize blood sugar level. The natural ingredient called Eugenol helps to normalize and slow down the sugar absorption. The anti- diabetic property in ladies fingers produces more insulin, which is very effective for diabetes. Best For Digestion: One of the 7 reasons you must include ladies fingers in your diet is that it improves digestion. The content of fiber and mucilage in ladies fingers allows the food to move easily and reabsorb water. It is one of the importance of ladies finger in your diet. Reduce Your Weight: Do you want to reduce your weight? Then, include ladies fingers in your diet as it contains low calories and the dietary fibers also helps to reduce your weight. This is one of the 7 reasons you must include ladies fingers in your diet. Increases Immunity: With high quantity of vitamin C, ladies finger plays a key role in increasing your immunity. If you include this vegetable in your diet, you can protect yourself from many diseases.

Glowing Skin: A diet that includes ladies finger will definitely give you a glowing skin. Ladies finger that carries vitamin C and other minerals improves your skin tone. You can look young and have a radiant skin by including this wonderful fruit vegetable in your diet. Protect Against Certain Cancer: In a study, it was found that ladies finger contains a high level of antioxidants that prevents many cancers like colon cancer, lung cancer and oral cavity cancer. It helps to prevent the mutation of cells that makes cancerous cells. So, it is better to include ladies finger in your diet to reduce the risk of these cancers. No Cholesterol: One of the importances of ladies finger in your diet is that it is one of the best vegetables that can be used safely by people who have high cholesterol levels. Thus, it also helps to reduce heart diseases. These are some of the 7 reasons why you must include ladies finger in your diet. Include this inexpensive and easily available vegetable in your diet and enjoy healthy living.

24 Amazing Benefits Of Okra/Lady’s Finger (Bhindi) For Skin, Hair, And Health 24 Amazing Benefits Of Okra/Lady’s Finger (Bhindi) For Skin, Hair, And Health August 5, 2016 Incnut Incnut Incnut 24 Amazing Benefits Of Okra/Lady’s Finger (Bhindi) For Skin, Hair, And Health Akruti August 5, 2016 Okra is better known by its common name as lady’s finger or gumbo and popularly called ‘Bhindi‘ in Hindi, ‘Bendakaya‘ in Telugu, ‘Vendakkai‘ in Tamil, ‘Vendakai‘ in Malayalam, ‘Bende‘ in Kannada, ‘Bhinda‘ in Gujarati, ‘Bhendi‘ in Marathi and ‘Dherash‘ in Bengali. This high fiber vegetable is known for its high soluble and insoluble fiber content. This high fiber vegetable is known for its high soluble and insoluble fiber content. This vegetable is usually used in many recipes and is also a part of many nutritional diets as it is highly beneficial.

Let us quickly look at the some of the amazing benefits of okra. Okra USDA Nutrition Chart — 100 grams of Okra contains 1.5% energy from calories, 7.03 gram carbohydrates, 2 gram protein, 0.1 gram fat and 9% fiber. Such fiber content can prove to be very beneficial for the body. Other nutrients are folates 88mg, niacin 1mg, Vitamin C 21.1mg, Vitamin E 0.36mg and Vitamin K 53mg. Other than these, Okra also contains calcium 81mg, copper 0.094mg, iron 0.8mg, magnesium 57mg, manganese 0.99mg, phosphorous 63mg and zinc 0.6 mg. Health Benefits Of Okra/Lady’s Finger 1.High Fiber Content The dietary fiber content of okra/lady’s finger is known to be high, and hence, many health specialists recommend it for digestive benefits. The fibers aid the process of digestion in the body by facilitating proper bowel movement. [ Read: Brinjal Benefits ] 2.

Prevents Diabetes Okra is known to aid in the prevention of diabetes. It is rich in fiber that helps in the prevention of this disease. How To Use The best way to use okra for controlling diabetes is with the use of okra water. Following are the steps to prepare okra water: Take two okra pods and cut off their ends. Sticky liquid will ooze out once you slit the pod. Do not wash it. Take a glass full of water and drop these pods into it at night and cover with a dish. In the morning, take out the pods and drink the water in the glass. You have to prepare okra water daily and drink daily in the morning to control your raised blood sugar level. It is important to note that okra water helps cure diabetes much better than cooked okras. It is fine to add okra to your curries and soups, but take raw okra soaked in water for faster recovery from raised blood sugar levels. Why Does It Work The soluble fiber present in this pod helps slow down the sugar uptake into the blood. This is done by lowering the rate of sugar absorption from the intestine.

It reduces the glycemic load of glucose in the blood, which otherwise disturbs the body’s function to properly process the sugar leading to diabetes. The soluble fiber forms a type of gel inside the bowel, which slows down the sugar absorption of food from the intestine. This soluble fiber also helps lower cholesterol by drawing in the bile acids, which contribute to raised cholesterol levels. This allows the body to pass acids out of the system and prevents its re-absorption. 3. Good Folate Content The folates present in okra reduce the neural tube defects in a newborn baby. So, it is highly recommended for women during the preconception period or pregnancy. 4. Vitamin K Benefits Vitamin K is a co-factor in the blood-clotting process. It also plays a major role in strengthening the bones in our body. 5. Controls Asthma Asthma can also be treated by including okra/ lady’s fingers in your meals. People diagnosed with asthma are strongly suggested to consume okra. 6. Prevents Constipation By facilitating the proper absorption of water, okra/ lady’s finger vegetable ensures free motion disposal by the body and, hence, prevents constipation. 7. Prevents Sunstroke Okra helps prevent sunstrokes. 8.

Prevents Colon Cancer It is believed that all diseases begin in the colon. Adding okra to your meals ensures the prevention of colon cancer and other related diseases to a great extent. 9. Controls Obesity With the regular usage of okra, in either the raw or the cooked form, you can avoid obesity to a great extent. Obesity is not necessarily due to the consumption of fatty and calorific foods but also due to the lack of nutrients. 10. Controls Cholesterol Level This vegetable ensures the lesser absorption of cholesterol, preventing heart diseases and ailments occurring due to cholesterol in the blood. Cholesterol is a dominant factor in the body that triggers obesity and heart diseases. 11. Low GI (Glycemic Index) Food If you are diabetic, your health practitioner will advise you to eat food with low GI value. Okra is one of the foods that come with a GI index of 20 and as per medical standards, the GI value of okra is considered to be very low. 12. Prevents Kidney Diseases Kidney problems are a threat if you are diagnosed with type-2 diabetes. Almost half of the diseases related to kidneys are caused by diabetes.

If you take okra regularly in your diet and okra water as well, it will help prevent kidney diseases. 13. Helps In Digestion Due to its soluble fiber content, okra helps accelerate the digestive system, improves blood sugar levels and reduces the risk of heart diseases . It is extremely good for the digestive system. 14. Good Source Of Antioxidants If you take foods rich in antioxidants , it helps prevent cancer, heart diseases, and premature aging. Okra contains a large number of antioxidants like quercetin, catechin, epicatechin, procyanidin and rutin. So, it not only prevents and treats diabetes but a host of other health issues! No doubt it is called a super food! Skin Benefits Of Okra 15. Dietary Fiber For Healthy Skin Okra is a rich source of dietary fiber. It also keeps the digestion problems away. Proper digestion reflects through a healthy-looking skin. 16. Vitamin C For Younger Skin Vitamin C found in okra helps maintain a younger looking skin. It aids in repairing the body tissues. This, in turn, helps keep your skin younger and also makes it look more vibrant. 17.

Prevents Skin Pigmentation The nutrients found in okra actually help prevent skin pigmentation. It is useful for rejuvenating your skin and repairing damages. Hair Benefits Of Okra 18. Bouncy Hair If you are tired of your distressed hair, try using okra to get that bounce back. Boil okra with some water and the transparent mucilage that you get can be used to get your bouncy hair back. 19. Hair Conditioner The same mucilage can be used as a hair conditioner. Wash your hair and squeeze out the excess water. Massage the watery mucilage through your hair and rinse thoroughly with water. 20. Scalp Moisturiser Okra is an excellent moisturizer for your dry and itchy scalp. It leaves your hair feeling soft and isn’t harmful like the other cosmetics available in the market. It is great for people with unruly, curly and lifeless hair. 21. Fights Dandruff Okra improves the overall scalp condition and fights dandruff. It moisturizes your scalp and keeps dandruff away. 22. Shiny Hair Okra, when used as a hair rinse, gives great shine to your hair.

You can give your regular conditioner a miss once in a while and take care of your hair the natural way. Other Benefits Of Okra/Lady’s Finger 23. Improves immunity 24. Improves eyesight How To Select Good Quality Okra? Although the topical use of okra does a lot of good, we just cannot ignore how beneficial its intake is. Most of us are left clueless when questioned about how to select good okra. Here is a quick guide to help you understand the selection process better. Smaller Pods: Always look for smaller pods because they are tender. They taste better than the larger ones, which are tough and stringy too. Bright Color: Look out for bright green-colored pods. You may also find varieties of burgundy or deep red. Those are also used for cooking purposes, but the green ones are widely used. Unblemished Pods: While selecting okra, try and look for unblemished ones. These are fresh and are not rotten from inside. Firmness: Check for the firmness of okra. While the smaller pods are generally tender, they should not be very soft. How To Store Okra? Okra should be stored unwashed.

You can store it in a paper bag or simply wrap it in a newspaper. If you don’t have a paper bag, you can also store it in a perforated plastic bag. Make sure you keep it in the warmest part of your refrigerator. This would help you store it for up to 3 days at least. Okra tends to decay faster when kept really cold. So, make sure you store it in warmer temperature in your refrigerator. Simply blanch the whole okra and freeze it, if you want to store it longer. Tips For Usage: Before cooking, thoroughly wash and rinse the whole okra well with water. After washing, pat it dry completely, using a dry towel. You can then store it in a zip-lock bag and leave it overnight in the fridge before using it the next day. This will make it less slimy while cooking. This will make the okra freeze solid. Add okra immediately to your dish after taking it out from the refrigerator. You can use it as a whole or chopped. Always trim the ends before adding it to your dish. Don’t allow it to thaw to avoid it from sliming out. Tips For Cooking To avoid too much sliming, fry it in oil a little before adding all spices.

This reduces the slime to a great extent. Remove okra from the pan and set aside and add it towards the end after you have prepared the rest of the dish. Soak it in vinegar or lemon water before using it. Another option is to add lemon or vinegar to the dish itself to cut down the slime. Blanch okra for 3-4 minutes to reduce the slime and add to the dish when it is almost cooked. A Delicious Okra Recipe Due to the presence of nutrients, you should definitely include okra in your regular diet. With its less cholesterol and calorie content, it can be eaten in considerable amounts too. Okra or Lady’s Finger can be consumed in many ways. The best way to consume it is to make a vegetable without gravy. Sausage Okra, Okra with salted corn, Fried Okra, etc. are some other healthy recipes which can be made using okra. We all have okra the normal way, i.e., in form of a vegetable dish. Here is a recipe that is quick, tasty and different too. Grilled Okra Okra, grapeseed oil or olive oil, salt and lemon juice. Procedure First, prepare the charcoal grill on high heat flame.

Trim the ends or the stems of the okra. Now, toss it in oil thoroughly so as to cover it with oil. Place the okra on the charcoal grill and cover with a lid. Let it remain covered till you see the grill marks on the okra. It should look a little charred on the edges. Turn it after that, and let it get grilled on the other side as well. Once done, remove it from the grill and sprinkle some salt and lemon juice and enjoy your grilled, hot okra. Hope you enjoyed this article and found it useful too. Please leave your comments and tell us how you liked it. Stay fit, stay healthy! The following two tabs change content below. Okra | BBC Good Food BBC Good Food Recipes Not sure what to cook? We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try. Okra Pronounce it: oh-kra Originally from Africa, okra is now widely used in cuisines such as Caribbean, Creole, Cajun and Indian. It's also known as bhindi or lady's fingers, in reference to the long, elegantly tapering shape.

Ridged along its length, the green, slightly fuzzy pod contains rows of edible seeds that release a mucilaginous (sticky, viscous) liquid when chopped and cooked, which has led to it being used to thicken soup and stew recipes, such as Cajun gumbo, but it's also served whole as a side dish. Its flavour is quite subtle, so it benefits from being cooked with strong, spicy ingredients. Availability All year round. Choose the best Look for firm, brightly coloured pods. Avoid those that are limp or which have brown marks - they won't be so fresh. The bigger they are, the tougher they are; around 7-10cm is best. Prepare it Wash and dry. If you are serving the okra whole as a side dish, and don't want the liquid to be released during the cooking, trim around the stalks in a cone shape, so that the pod isn't pierced. Soaking the whole pods in acidulated water for an hour can also help eliminate some of their liquid. If you do want to release the liquid, so that it can thicken a stew or soup, chop or slice thickly or thinly, according to your recipe.

Store it In a perforated bag in the fridge; they will keep for a few days. Cook it Stir-fry, chopped or whole (6-12 minutes); steam whole (5 minutes); grill whole (2-3 minutes each side); chop and add to soups, stews and casseroles. You may also like NEW BBC Good Food Wine Club Save over £65 today Why You Should Eat More Lady’s Finger or Okra? by MunFitnessBlog.com April 11th, 2011 · 4 Comments · Okra is also known as lady’s finger because of its shape. I used to avoid eating okra because of its taste, but not until I have eaten some yummy dishes cooked with okra. If you do not eat them, it is time to consider to have it in your next meal. Okra actually is a powerhouse of valuable nutrients. It contains vitamin A, vitamin C and folic acid. It is low in calories with about 15 calories per 100 gram serving. The same size serving has about 2 gram of fiber and 1 gram of protein. It does not contain any fat.

Here are few of the nutritional benefits: Okra helps prevent constipation with its high contents of dietary fiber. If you have tried other vegetables and still have toilet problem, you should eat okra instead. It also facilitates the propagation of good bacteria referred to as probiotics. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex. Protein and oil contained in the seeds serves as the source of first-rate vegetable protein. It is enriched with amino acids. Most people do not like okra because it has this sticky substance when it is sliced. If you eat it raw in your salad, you probably need to cover it with enough source sauce. But, some people like that raw taste by marinating it with salad dressing or lime juice and have it in the hamburgers. I prefer okra to be cooked with curry and eggplant and I like the one cooked by my mum very much. Few days ago, she was teaching my aunt how to cook it and while she was talking to my aunt that day, I heard her sharing few tips to buy okra: Look for pods which are green without much “bruises” due to mishandling. Go for those which give tender feel.

Buy okra which are smaller size, not longer than 3 inches if possible. The big one taste bitter. Another method of cooking which I like, though a bit unhealthy, is to deep fry it. Actually, to retain most of okra’s nutrients, it should be cooked with low heat and lightly steamed or eating it raw is the best choice. Still, I prefer okra curry served with steam rice. Yummy. Lady’s Finger Curry 10 Under-Appreciated Veggies You Should Be Eating | One Green Planet 10 Under-Appreciated Veggies You Should Be Eating LIKE OGP ON FACEBOOK : 1.6K Shares We all know we should eat our vegetables , and many of us do. We eat our weight in mushrooms, broccoli and eggplant. We probably eat kale three to four times each week. Sometimes, however, it is easy to get into a rut and eat the same vegetables all the time. The number of different veggies available is so big, we could eat a new one every week and still never get bored. Yet, it’s easy to keep eating what we know and pass up the veggies that we have never tasted and that, maybe, we aren’t quite sure what to do with.

Well, those vegetables deserve our love, too. They sit on their shelves watching people flock to their more popular relatives, thinking “Hey, I’m delicious. I’m healthy. What about me?” It’s time to turn our attention to these under-appreciated veggies. Make it a goal to buy one or two new vegetables each week, read up on the best ways to cook with them, and try them in recipes that sound incredible. Here are 10 vegetables (with recipes) that you may not be eating, but you should be. 1. Celery It isn’t that we don’t buy or eat celery. We use it all the time – in soups and stews as part of the mirepoix with onions and carrots. Celery comes out of the fridge for crudité platters, to dip into hummus and to spread peanut butter on. Or maybe a celery stalk finds its way into your Bloody Mary at Sunday brunch. But when it comes to star ingredients for gourmet meals, celery is not usually on the list. Let’s change that. Celery may be known for its crunch but it’s also delicious as a side dish when it is braised until tender.

To make Braised Celery: peel the stalks of a bunch of celery to remove the fibrous outer coating. Trim the ends of the stalks and slice them into 4-inch pieces. Reserve the celery tops for garnish. In a large skillet, heat 1 Tbs. olive oil over medium-high heat. Add 1 thinly sliced onion, 2 minced garlic cloves and the celery to the skillet and let it cook for 5 minutes, until the celery begins to soften. Add 1 cup of low-sodium vegetable broth and kosher salt and black pepper to taste. Bring the liquid to a boil and then reduce the heat to low and cover the pan. Let the celery simmer until tender, about 20 minutes and until most of the liquid has been reduced. Turn the celery halfway through. Transfer the celery to a serving dish and garnish with the reserved chopped celery leaves. Celery is very healthy, so add it to your smoothies and juices , turn it into soup and enjoy it in this Onion, Celery and Mushroom Stuffing . You can also forego lettuce and use celery as the star of the salad described in the section on fennel below. 2.

Chard Kale may get all the attention when it comes to dark, leafy greens, but chard is one of my favorites. Chard has thick, dark leaves and stalks that can be white (in Swiss chard) or colored (in Rainbow chard). It tastes similar to spinach, but much stronger and with a rougher texture. The stalks are edible with a mellow flavor and the yellow, purple, red and orange stems are a colorful addition to any dish. The stalks need to be cooked first since they take longer than the leaves though chard can also be eaten raw. Chard is often used in soups, stir-fries and stews. Try this Swiss Chard Quiche with Wild Mushrooms or this Cremini Mushroom, Rainbow Chard and Shallot Soup . My favorite way to eat chard is to saute it with garlic, red pepper flakes and nutmeg. Read Tips for Cooking Greens So They Taste Real Delicious for all the ways you can enjoy chard. 3. Fennel Unlike so many vegetables, fennel was not new to me when I began expanding my diet. I used to eat raw fennel as a snack when I was a child.

It’s crunchy and it tastes like licorice – two qualities guaranteed to make any kid happy. In a sense, fennel is similar to celery but with a stronger flavor. One of the first salads I ever made that was “out there” for me was my Orange Fennel Salad. It went against every salad notion I used to hold: it has no lettuce, it has fruit and it has nuts. The salad is an amazing dish of sliced celery stalks plus the leaves, sliced fennel bulbs, orange segments, toasted walnuts and fennel fronds for garnish. This salad is so beautiful. The dressing for this masterpiece is my Agave-Mustard Dressing. Simply whisk together 2 Tbs. Dijon mustard, 2 Tbs. lemon or lime juice, ½ minced garlic clove, 1-2 Tbs. agave nectar, 3 Tbs. extra-virgin olive oil and salt and pepper to taste. For a spicy version, mix in ½ jalapeno pepper that has been seeded and minced. Fennel is also delicious when cooked. It can be added to soups, stews and pasta dishes.

It can also be the main ingredient as in this Roasted Fennel dish. Cut 4 fennel bulbs into 1/3-inch slices and place them in an oiled baking dish. Chop the fronds and reserve them for garnish. Toss the fennel with olive oil, kosher salt and black pepper. Roast in a 375 degree oven for 40 minutes or until fork-tender. Sprinkle vegan grated parmesan over the fennel and put it back in the oven or broiler for 5 more minutes or until golden brown. Garnish with the reserved chopped fennel fronds. For more ideas, see 5 Easy Ways to Eat Fennel . 4. Kohlrabi If you have never seen kohlrabi , it looks sort of like a cabbage whose outer leaves are at the ends of long stems. It’s also known as a “German turnip” and it tastes like a cross between cabbage, cauliflower and broccoli stems. It sounds like an identity crisis waiting to happen but the truth is, kohlrabi is a very versatile veggie.

It can be shred raw into slaws and salads for a mildly spicy crunch or use them instead of potatoes to make latkes and fritters. It can also be used to make Raw Carrot Sushi . Kohlrabi can be roasted until creamy and used in side dishes or turned into soup. Kohlrabi pairs well with mustard, dill and celery seed and it is also a common ingredient in Indian cuisine . The greens on the ends of those long stems can also be sauteed and eaten like any other dark, leafy green . Any vegetable that can be turned into fries is a favorite of mine. To make Baked Kohlrabi Fries, peel 2 heads of kohlrabi and cut them into French fry-shaped sticks, 1/3 inch wide by 2 inches long. Toss the kohlrabi fries with olive oil and your favorite spices. I like ground cumin, garlic powder, chile powder, cayenne pepper, and kosher salt. Arrange the fries in a single layer on a baking sheet. Bake at 425 for 20 minutes, flip the fries and bake for another 20 minutes until crisp and browned. Serve with your favorite condiment. 5.

Leeks Leeks are relatives of onions and garlic, but they have a milder taste than either of them. They are most often used as an aromatic for soups and stews, but they can also be the main ingredient of dishes. Leeks can be eaten raw in salads, sauteed until tender, braised to make them soft and sweet or grilled until charred. Leeks are delicious when paired with potatoes as in this Cheesy Leek and Potato Gratin . Since I like to add green to all my dishes, Potato, Broccoli and Leek Soup is my version of the classic dish. In a large saucepan, add 1 pound of quartered Yukon gold potatoes. Fill the pot with cold water until the potatoes are just covered. Add kosher salt, cover the pot and bring the water to a boil. Uncover the pot, reduce the heat to medium-low and simmer until the potatoes are fork-tender, about 20 minutes. Five minutes before the potatoes are done, add 1 large head of broccoli cut into florets. Cook for 5 minutes and then drain the potatoes and broccoli and let them cool. Meanwhile, in a large skillet, heat 2 Tbs.

vegan butter and 2 Tbs. olive oil over medium heat. Add the white parts of 5 chopped leeks. Season with kosher salt and saute for 10 minutes or until the leeks are tender. Add ½ cup vegetable broth and cook until it reduces by half. Remove the leeks from the heat and let cool. Combine the potatoes, broccoli and leeks in a food processor and process until smooth. Transfer the soup to a pot to heat back up. Season the soup with ¼ tsp. ground nutmeg, a pinch of cayenne pepper, and kosher salt. If you like cream in your soup, add ½ cup of non-dairy creamer or coconut milk. If you prefer cheese in your soup, add 1 cup of vegan mozzarella shreds and let it melt into the soup. Garnish with chopped chives. 6. Mustard Greens When I first began eating dark, leafy greens, I tried all different kinds. Mustard greens became one of my favorites. They have a strong taste that is slightly bitter, slightly spicy and slightly peppery. There is a definite mustard flavor to them. I like to add them to salads or use them on sandwiches and burgers instead of lettuce.

This staple of Southern cuisine is also delicious when added to soups, stews, chilis and pasta dishes. My favorite way to cook mustard greens (or any greens) is to saute them in a pan with olive oil, garlic, shallots, salt, pepper and a pinch of red pepper flakes and ground nutmeg. I don’t cook them long, just long enough to wilt and get bright green. Mustard greens are best when cooked in combination with other milder greens, such as kale or collard greens. 7. Okra Another Southern staple is okra, which is also called “ladies’ fingers.” Okra is very healthy, but sadly, it has a bad reputation for tasting slimy. There are ways to cook it, however, so that it doesn’t end up slimy. Okra can be sliced and sauteed, roasted whole or put into soups, stews and gumbos. The first time I ever cooked or ate okra, I was worried they would be slimy as I had read about them. I sauteed them with garlic, scallions, crushed red pepper and corn and then combined them with cheesy mashed potatoes to make cornmeal-crusted potato-corn cakes.

They were not slimy at all – just delicious. The next time I cooked with them was 3 years later. It was recent, in fact, and I made an Indian dish called Bhindi Masala, which is a version of Chana Masala made with okra instead of chickpeas. The dish has okra cooked with onions, chili peppers and tons of warm, fragrant Indian spices. It’s amazingly delicious and full of flavor. To make it: heat 2 Tbs. coconut oil over medium-high heat in a large pan that has a lid. Add 1 large chopped onion and let cook for 4 minutes until browned. Add 1 tsp. each ground cumin, turmeric , and ground coriander, ½ tsp. ground cardamom, ¼ tsp. ground cinnamon and 1/8 tsp. ground cloves and mix so that the onions are coated with the spices. Add the 4 minced garlic cloves and 1-inch of grated ginger, mix and cook for about 1 minute. The mixture should be very fragrant. Add 3 cups of sliced okra and cook for 2-3 minutes. Add 1 seeded and chopped chile pepper, 1 tsp.

garam masala , 1 tsp. kosher salt and ¼ tsp. cayenne pepper. Stir to combine and cook for 6 minutes. Add 1 tsp. agave nectar, stir and partially cover the pan. Continue to cook for 5 minutes, stirring occasionally. Turn off the heat, cover the pan completely and let the okra sit for 5 minutes. This allows the flavors to get absorbed. Garnish with fresh chopped cilantro and serve over rice. 8. Parsnips Poor parsnips. They look like carrots that have all the color drained out of them. Their looks are deceiving, however, as parsnips are nutty, spicy and starchy. Parsnips are not usually eaten raw. They can be boiled, mashed, grilled, braised and roasted; they can be turned into soup, shredded into latkes and combined with other veggies such as potatoes and other root vegetables. You can add parsnips anywhere you would usually use carrots, such as stews and soups like this Roasted Winter Vegetable Soup . I like to use parsnips as well as carrots when I make chili to add that spicy kick from this bland-looking root.

Boiling and mashing them along with potatoes results in a more flavorful side dish that is also healthier . Parsnips are delicious when roasted, and their spiciness is balanced by the sweetness brought out in the oven. Since they are slightly spicy, parsnips pair well with maple syrup, brown sugar and sweet spices like cinnamon and nutmeg. To make Maple Roasted Parsnips: Cut 2 ½ lbs. of parsnips in half lengthwise and then cut them on the bias into 1-inch thick slices. Toss the parsnips with olive oil, salt, black pepper and 1/3 cup pure maple syrup. Arrange them on a baking sheet in a single layer. Roast the parsnips in a 425 degree oven for 30 – 40 minutes or until just tender and golden brown. 9. Radishes Last summer, I cooked a lot with radishes. I had hardly ever eaten them before except when some thin slices showed up in a salad. Boy, had I been missing out! Radishes are crunchy and peppery. They are related to cabbage, broccoli and kale.

Most people know the round red radish that is the size of a golf ball and white inside, but there is actually a wide variety of sizes, shapes and colors. Another type of radish that has been increasingly popular is daikon, the long white tuber. The original radish was actually black. Radish greens are also edible so don’t throw them away. They start to go bad rather quickly so use them as soon as possible. They can be sauteed with other greens or eaten raw. I like to make pesto with them. Besides eating radishes raw, I prepare them along with red potatoes for healthier side dishes. Usually, I slice both the red potatoes and the radishes thinly and pan-fry them alongside each other. They look identical and it’s delicious. Pickle radishes in brine to make Indian Radish Pickle . My favorite way to eat radishes is to saute them until they are caramelized. To make Caramelized Radishes: Trim 10-12 radishes and cut them into quarters (or halves if they are small). Heat 2 Tbs. olive oil in a skillet over medium-high heat. Add the radishes and cook for 5 minutes.

You want the radishes to get tender but maintain their crunch. Add 1 clove minced garlic and 1 tsp. dried thyme to the radishes and toss. Standing back from the pan, add 1 tsp. balsamic vinegar and ½ tsp. sugar to the pan. Add salt and pepper according to your taste. Cook the radishes until they are golden brown, about 3 or 4 minutes. Garnish with fresh chopped parsley. 10. Rutabagas Rutabagas look like big turnips and is often called a Swedish turnip. It’s a cross between a white turnip and cabbage. Rutabagas are slightly sweet and starchy, earthy and a bit tart. You can use rutabagas wherever you would use potatoes, sweet potatoes or turnips. Shave them raw for salads, roast them, grill them, make fries with them, slice them up for gratins and boil them with potatoes and carrots for a colorful mash. To make Mashed Rutabagas: peel and chop 1 large or 2 small rutabagas Add them to a large saucepan and boil them in salted water until tender, about 35 minutes.

Drain the rutabagas and return them to the pot. Mash with a potato masher. Add 1 Tbs. vegan butter, 1/3 cup non-dairy milk or cream, kosher salt, and black pepper to taste. Mix well and garnish with fresh chopped chives. Have fun trying these underappreciated (and perhaps, new to you) vegetables. Make it a goal to include buying one or two new vegetables each shopping trip or cooking a new vegetable twice a week. Which of these ten veggies will you try this week?

Question: If you are eating a vegetable known as 'ladies fingers', what are you eating?
Answer: Okra